Nutrition experts have indicated that simply replacing carbohydrates and fats with another type of food can reduce symptoms of excessive sleepiness. When considering sleep issues, insufficient sleep and insomnia come to mind, but prolonged sleep can also be problematic, although this is less common. In its most extreme cases, excessive sleepiness—known as hypersomnia—can lead to dysfunction in family and social life, and it is strongly associated with car accidents. However, studies show that simple dietary changes can help avert these issues.
The Sleep Foundation explains that those suffering from hypersomnia tend to sleep between 9 to 11 hours daily but continue to feel fatigued. Common symptoms include not feeling "refreshed upon waking" and the feeling that one can "fall asleep at any time." If you frequently sleep during the day or if sleepiness affects your daily life, it is advised to consult a doctor, according to the National Health Service (NHS).
Wakefulness-enhancing medications, such as modafinil, can help overcome hypersomnia, but there are also simple behavioral changes known to reduce excessive daytime sleepiness. Studies have identified several foods that show positive effects in this process. The Sleep Foundation stated, "Research has shown that consuming more nuts, legumes, fruits, and unsaturated fats is linked to better sleep quality. For example, a Mediterranean diet, primarily consisting of lean meats and plant foods, has been shown to improve sleep quality and reduce the risk of heart disease."
A study conducted in 2019, published in the journal Nutrients, found that replacing carbohydrates and fats with protein led to a significant decrease in excessive daytime sleepiness. Researchers measured the dietary intake and daytime sleepiness from 1997 for adults aged 24 and older, confirming that approximately 10% of participants experienced excessive daytime sleepiness.
The study revealed that substituting 5% of energy intake from protein with an equal amount of saturated fats and carbohydrates increased the likelihood of experiencing excessive daytime sleepiness. Interestingly, the study also noted that the likelihood of excessive sleepiness was higher when carbohydrates were replaced with saturated fats, but these odds decreased when saturated fats were replaced with unsaturated fats or reverted back to carbohydrates.
Another study found that consuming more protein-rich foods, as well as reducing the chances of daytime sleepiness, could improve sleep duration and reduce sleepiness. There are also many other habits individuals who find themselves sleeping excessively can adopt. The NHS recommends the following steps:
- Go to bed at the same time every night
- Avoid alcohol and caffeine
- Create a quiet sleeping environment
- If possible, avoid medications that can cause drowsiness
- Avoid working late into the night
Discovering excessive daytime sleepiness is often associated with other conditions that may cause it. Many people suffering from hypersomnia also experience narcolepsy, with symptoms including suddenly falling into deep sleep anywhere without warning. Individuals with hypersomnia may also suffer from sleep apnea, characterized by loud snoring and irregular breathing at night. Restless legs syndrome is also common among those with hypersomnia, causing unusual sensations in the legs, particularly at night.
